Some common myths about insoles

Myth 1: Insoles Weaken Your Feet

False. Your insoles are designed to provide support to the foot arch in order to prevent it from flattening on to the ground. This is beneficial in the treatment of flat feet which should ideally involve a combination of arch strengthening exercises and insoles.

By supporting the foot in its most optimal position, your insoles help to enhance the strength of your arch muscles which are then able to function efficiently.

A research conducted by Seo et al. for the Journal of Physical Therapy Science proved the effectiveness of insoles in relieving tension in the sole muscles while maintaining a normal arch level.

The authors found that the use of insoles for people with flat feet helped in restoring near-normal motion in the feet during walking. This can prevent the development of a number of painful foot conditions such as plantar fasciitis and bunions.

Insoles have a therapeutic effect on the ligaments in the foot that have been damaged by improper foot movement and need healing.

With insoles in your shoes, the plantar fascia has a better chance of healing as the arch is held in position and does not collapse during movement.

Myth 2: Insoles Cause Foot Pain

False. While it is normal to experience a bit of discomfort in the first few weeks of wearing your insoles, your feet will fully adjust to them following the break-in period.

This period could last from a week to three weeks, with some people being able to wear their insoles for longer within a shorter period of time.

But it is advisable to start off with a wear time of no more than two hours on the first day, slowly increasing it to an extra hour each day.

Try to avoid any intense forms of exercise during this period as your foot posture gets optimised to its most ideal position.

Insoles are often recommended for the treatment of pain in the arch, heel or toes – the most common types of foot pain experienced by people with foot posture problems.

Pain relief is possible because of equal weight distribution in the feet; the insoles help to reduce any excess stress on the painful regions of the foot, promoting healing and recovery.

In the case of bunions, there is less weight shifted towards the big toe joint which limits the bunion from growing further or causing any pain in the toe.

Myth 3: Insoles Are Not Necessary

False. If you have unusually flat or high arches, your feet will require proper support that can be provided by insoles in a comprehensive treatment programme.

This is especially true in the case of high arches that need personalised treatment in the form of custom insole support.

While it is possible to get some relief from stretching and strengthening exercises, these are far more effective when combined with insole treatment.

There’s a good reason for this – you spend a major part of the day on your feet and during this time, your feet are exposed to various kinds of stress.

Whether it’s the stress of standing on hard flooring for long hours or over-training, your foot arch can easily become weakened over time.

Since the arch is an important part of your foot, it is necessary to keep it well supported throughout the day. Insoles ensure that your arch is able to function efficiently the whole time you’re on your feet.

This is one of the most effective ways of protecting yourself from painful foot conditions, and from developing problems in other areas of your body such as your ankles, knees, hips and lower back.

How do insoles actually work?

When insoles are placed in your shoes, they’ll make contact with the bottom of your foot. This ensures that your feet are supported by them throughout movement.

If you look at the insole arch, you’ll notice that it closely resembles a healthy foot arch. This is because the insole arch is designed to support your foot arch to an optimum level.

For this reason, it is necessary that the arch of your insole does not collapse easily. Otherwise, it will lack the capability to fully support your flat arches.

Depending on the type of insole, you may notice that the heel portion of your insole may look like it’s either cupped from the sides or completely flat.

It is important to note here that both types of insoles are effective in managing flat arches. The only difference lies in the kind of shoes you can wear them with.

For instance, a flat heel will allow your insole to be placed easily in most types of shoes whether its dress or formal. While an insole with a cupped heel can also be worn in most footwear, they’re ideal for athletic shoes such as sneakers or sport cleats.

Another factor to consider is the severity of your condition. For instance, if you have extremely flat feet, you’re better off purchasing an insole with a prominent heel cup for added support and stability.

When can insoles be good for you?

If you’ve been struggling with foot pain, insoles can help provide relief while keeping you on your feet. In this way, insoles work as an effective pain management device.

Insoles are especially recommended for those with foot posture problems such as flat or high arches; the supportive properties of insoles make them ideal for these problems.

For those that have been diagnosed with foot conditions such as plantar fasciitis or bunions, insoles can be a good addition to your current treatment programme.

Insoles are helpful for athletes that are looking for a way to enhance their performance and reduce the possibility of injuries. When worn during training, insoles work in two ways – as preventative and protective measures for your feet. This can be especially useful while undertaking quick or sharp movements such as dodging an opponent during a game.

People suffering from arthritis, diabetes and obesity can also benefit from the therapeutic effect of insoles on the feet. This is because all these conditions can eventually take a toll on the feet, so it is advisable to take better care of them right from an early stage.

Healthier feet for a healthier you

We pay so much attention to staying fit and eating healthy; it’s only fair that our feet should receive the same care and support.

Your feet guide the movement of your whole body. So, if you’re having issues in your feet, chances are these problems will show up in the rest of your body as well.

Protect yourself against common health complaints by minimising the root cause of these issues and taking better care of your feet.

Insoles are a useful addition to any treatment programme that is designed for improving foot problems or conditions. With so many benefits associated with the use of insoles, it helps to know the seven most important ones.

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